According to coach Huynh Thanh, runners should not skip the water stations in the hot weather in Quy Nhon when participating in VnExpress Marathon Sparkling Quy Nhon on June 11.
"On race day, athletes should maintain drinking water before starting and during the run. You should absolutely not skip the water stations. Especially when using gel or electrolyte products, you must drink water with it. Runners also need to pay special attention to their body's reaction during the race to replenish water or take advantage of cooling down at the stations," said coach Huynh Thanh from the T-coaching running community.
Huynh Thanh (left) on the VnExpress Marathon Hue 2023 running track. Photo: VM
VnExpress Marathon Sparkling Quy Nhon is one of the most challenging marathons in Vietnam because it takes place in the summer with hot, windy weather and high humidity typical of the central coastal region.
According to Huynh Thanh, replenishing water in the days before the race is also very important. "Three days before the race, the body needs to be replenished with enough water, you can drink more coconut water, fruit juice, electrolytes... One day before the race, athletes should drink water with lots of minerals," added the coach and runner from Binh Dinh.
Huynh Thanh said that he and his students have been practicing heat acclimatization exercises for the past several weeks to prepare for VnExpress Marathon Sparkling Quy Nhon. This will be a challenging but meaningful race for the runner from Binh Dinh. Up to now, Huynh Thanh has not missed this race and plans to participate regularly in the future, since it is held in his hometown.
"Not only should runners pay attention to drinking water before and during the race, they also need to provide enough water for their bodies after reaching the finish line. In addition, people should anticipate the risks when running in the sun and have ways to deal with them. Because of drinking a lot of water, it is necessary to find out where there are toilets arranged by the organizers. If there are signs of cramps, runners should not stop, but should only slow down and adjust their movements. If the condition is more severe, cold water can be poured directly on the cramped area," said Huynh Thanh.
The 1993-born runner also recommends that athletes warm up thoroughly 30 to 45 minutes before the start time. During the first 2 km, runners should slow down to avoid getting caught up in the crowd. After the race, he believes that everyone should jog or walk to recover within 24 hours of finishing.
For runners who intend to wear special costumes or cosplay during the competition, Huynh Thanh recommends choosing fabrics or materials that are cool and dry quickly. Due to high temperatures and harsh sunlight, it is advisable to limit tight clothing that can dehydrate the body. Runners can use accessories such as sunglasses, hats, sunscreen, running sleeves, etc. to cope with the weather.
VnExpress Marathon Spakling Quy Nhon 2023 will kick off on June 11, with more than 10,000 athletes. This is the opening race of the summer running series of the VnExpress Marathon system.
Quynh Chi
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